Do you regularly feel bloated after eating fiber-rich vegetables or fruits? Then maybe you can not digest FODMAPs. The abbreviation FODMAP stands for Fermentable Oligosacharden Disacchariden Mof onosaccharide And Polyols. It involves different types of fermentable carbohydrates. Managing FODMAPs can be challenging because they are present in many nutritious foods, including fruits, vegetables, mushrooms, grains, and legumes.
Maybe it's the FODMAPs
If your digestion is not functioning optimally, FODMAPs can potentially cause issues. These carbohydrates have the tendency to draw moisture into your small intestine, leading to intestinal swelling after their consumption. The undigested sugars are subsequently fermented by the bacteria in your gut, resulting in the production of gases. This can lead to symptoms such as bloating, cramps, and discomfort. Additionally, if the fibers attract an excessive amount of water, it can result in loose stools or diarrhea.
Important for your health
You wouldn't want to overlook FODMAPs, as they are converted into beneficial substances such as short-chain fatty acids, including butyric acid, in your intestines. These fiber-rich FODMAPs play a crucial role in maintaining your overall health. However, the condition of your gut determines whether you can effectively break down and ferment them. Factors such as insufficient digestive enzymes (amylases), imbalanced intestinal flora, inadequate presence of lactobacilli or bifidobacteria in your microbiome, or an overgrowth of bacteria in your small intestine (SIBO) can lead to issues when consuming FODMAPs.
Power for your gut
Correct: Completely eliminating FODMAPs from your diet may provide temporary relief, but it is not a healthy long-term solution. It can lead to a decrease in the biodiversity of your microbiome, which may result in other health issues. Strengthening your intestinal flora is a more sustainable approach. This low-FODMAP smoothie, enriched with 7M Probiotic Concentrate, can be beneficial in supporting your gut health and promoting a healthy microbiome.
Ingredients for 1 green low FODMAP smoothie:
🥛 240 ml almond milk
🍌 1/2 banana
🍍 50 g of pineapple
💕 20 gr raspberries
🥬 50 gr spinach
🌿 10 ml 7M
🥄 (optional) 1 tsp maple syrup